Ku yi ĩmãni da shi ko a'a, wannan kirim mai tsami tsaka-tsakin girke-girke yana da ƙananan mai. Haɗuwa da kaza tare da dankali, karas, da albasa a cikin abincin miya mai kyau ne a kowane lokaci na shekara, amma yana da kyau sosai a cikin hunturu.
Zaku iya bambanta kayan lambu a wannan girke-girke mai sauki idan kuna so. Ƙara wasu yankakken ja, launin rawaya, ko barkono mai launin kararrawa, ko kuma motsawa a wasu wake kore. Yi amfani da cubic Yukon Gold dankali a madadin kananan dankali. Yi amfani da broccoli a maimakon karas, ko kuma ƙara wasu sukarin sukarin sliced ko rawaya rawaya.
Zaka iya cire fata wannan kaza kafin cin abinci idan kuna so. A wannan yanayin, kada ka yi launin ruwan kaji da farko. Sai kawai yayyafa guda tare da gishiri da barkono kuma ƙara zuwa mai jinkirin mai gishiri bayan duk kayan lambu suna cikin wuri. Wannan zai rage yawan abincin na wannan girke-girke ta kimanin kashi 30%.
Ku bauta wa wannan girke-girke mai sauƙi tare da salatin salatin da aka yi tare da sliced namomin kaza da kuma avocados, tare da mai saurin kayan salatin vinegar. Ƙara gilashin giya na farin giya don abinci mai dadi.
Abin da Kayi Bukatar
- Kaza fam 4, a yanka a cikin guda guda
- 1 teaspoon gishiri
- 1/4 teaspoon barkono
- 2 gurasar man zaitun
- 2 fam kananan
- red dankali , halved
- 1 (16-ounce) kunshin baby karas
- 1 albasa, yankakken
- 3 cloves tafarnuwa, minced
- 14-oza na iya ƙasa kaza mai sodium
- 1 kofin haske kirim mai tsami
- 3 teaspoons Dijon mustard
- 3 teaspoons zuma
- 3 gari gari
- 1 teaspoon dried
- thyme ganye
Yadda za a yi shi
Yayyafa kaza da gishiri da barkono. Gasa man zaitun a cikin babban launi a kan matsanancin zafi da launin ruwan kasa da kaza, fata a gefen ƙasa, har sai launin fata ya yi launin ruwan kasa, juya guda tare da takalma a wasu lokuta.
A cikin mai kwalliya 4 zuwa 5, mai dan gishiri , sanya dankali, karas, albasa, da tafarnuwa. Top tare da kaza.
Zuba ruwan kaza a kan dukan. Rufe crockpot kuma dafa a kasa don tsawon karfe 8 zuwa 9 har sai an dafa shi sosai zuwa 165 ° F kuma kayan lambu suna da taushi.
A cikin ƙaramin kwano, motsa tare da haske kirim mai tsami, mustard, zuma, gari, barkono, da thyme har sai da blended. Jira da cakuda mai tsami a cikin miya a cikin katako kuma juya zafi zuwa sama. Cook na tsawon minti 15 zuwa 20, yana motsawa lokaci-lokaci, har sai an sauya miya.
Lura: Babu kima 41 na mai a wannan girke-girke. Na lissafta kayan abinci mai gina jiki ta yin amfani da NutriBase 7.0, mai kwakwalwa mai gina jiki mai amfani da masu cin abinci.
Ta wurin bauta, ba tare da fata mai kaza ba:
650 adadin kuzari
21.70 grams na mai
30% mai
200% DV Vitamin A
30% DV Vitamin C
An ƙidaya tare da NutriBase 7.0
| Gudanar da Sha'idodin Abinci (ta hanyar bauta) | |
|---|---|
| Calories | 836 |
| Total Fat | 41 g |
| Fat Fat | 12 g |
| Fat maras nauyi | 17 g |
| Cholesterol | 207 MG |
| Sodium | 635 MG |
| Carbohydrates | 48 g |
| Fiber na abinci | 6 g |
| Protein | 66 g |